Warm Up Coaches Warm Up Strength Deadlifts 3/3 80% WOD 10-20-30-20-10 Double Unders Toes to Bar KBS 35/53

Warm Up Coaches Warm Up Halloween Wod, Costumes Optional! Every 90 secs for 10 rounds -2 Squat Clean + 1 Front Squat + 1 Jerk [...]

Warm Up Coaches Warm Up Benchmark Wod “kelly on a bike” 5 Rounds for time 30 Calorie Bike/Row 30 Box Jumps, 24/20 30 Wall balls, [...]

Warm Up Coaches Warm Up Strength Power Snatches 3/2 80% WOD 12 Min Amrap 10 Hang Power Snatches 10 OHS 10 Power Cleans 10 SDHP [...]

Warm Up Coaches Warm Up Strength Push Press 3/3 80% WOD 3 Rounds for time: 600m Run 4 Rope Climbs 40 step DB Walking Lunge [...]

Warm Up Coaches Warm Up In teams of 2 one partner works a time 28 min AMRAP Athletes may partition reps as needed: 14 Hang [...]

Warm Up Coaches Warm Up Strength Back Squats 3/3 80% WOD 16 Min EMOM: ODD: 18 wall ball 14/20 EVEN: 3 OHS 135/185

Warm Up Coaches Warm Up Strength Bench Press 3/3 80% WOD 21-15-9 Box Jump 24/30 KBS 53/70 Ring Dip

Warm Up Coaches Warm Up Skill: Back Reverse Lunges 5/5 Hero wod “Bear” AMRAP in 20 minutes 12 Overhead Walking Lunges (2 DB 35/50) 15 [...]

Warm Up Coaches Warm Up Strength OHS 3/6 75% WOD 2 rounds 3 Jerks, 155/225 3 Front Squats, 155/225 3 Power Cleans 155/225 30 C2B [...]